Spring is here, and let’s be honest — none of us want to spend the first warm evenings of the season chained to the stovetop. Enter this fresh, fuss-free dinner: Grilled Salmon with Asparagus & Lemon-Dill Yogurt. It’s light, quick, and feels a little fancy (without the price tag of a riverside Melbourne bistro).
This recipe is a perfect example of what we’re all about here at Plan4One.com — Healthy Solo Cooking Made Simple. Just one fillet, a bunch of spring asparagus, and a dollop of zingy yogurt sauce, and you’ve got a nutrient-packed dinner in under 20 minutes.
🥗 Why this recipe works for you
- Heart-healthy omega-3s: Salmon is loaded with good fats that support your heart, joints, and brain.
- Spring green goodness: Asparagus brings vitamin C, folate, and fibre.
- Protein boost: Keeps you fuller for longer and helps maintain lean muscle.
- Light but satisfying: Perfect balance for a warm spring evening.
🛒 Ingredients (Serves 1)
- 1 salmon fillet (about 150–180g, skin on if you like crispy skin)
- 6–8 asparagus spears, trimmed
- 2 tsp olive oil
- Salt & pepper, to taste
Lemon-Dill Yogurt Sauce
- 2 tbsp Greek yogurt
- 1 tsp lemon juice
- 1 tsp lemon zest
- 1 tsp fresh dill (or ½ tsp dried dill if that’s what’s in the pantry)
- Pinch of salt
Optional sides: a slice of wholegrain bread, or a small handful of baby potatoes if you want extra carbs.
👩🍳 Step-by-Step Instructions
- Prep the asparagus: Snap off woody ends. Toss spears with 1 tsp olive oil, a pinch of salt, and pepper.
- Mix the sauce: Stir Greek yogurt, lemon juice, zest, dill, and a pinch of salt in a small bowl. Set aside.
- Cook the salmon:
- Heat a grill pan (or BBQ, or non-stick frypan) over medium-high.
- Rub salmon with 1 tsp olive oil, salt, and pepper.
- Place salmon skin-side down first, cook for 4–5 mins, then flip for another 3–4 mins (until just cooked through).
- Grill the asparagus: Add asparagus spears to the pan while salmon cooks; grill 2–3 mins until tender-crisp and slightly charred.
- Plate up: Serve salmon with asparagus on the side, topped with a generous spoonful of lemon-dill yogurt.
🔄 Swaps & Variations
- Fish swap: Snapper or ocean trout works beautifully if salmon’s a bit pricey.
- Dairy-free: Use coconut yogurt or a drizzle of olive oil with lemon instead of yogurt.
- Extra veg: Toss in zucchini ribbons, broccolini, or even snow peas for more spring crunch.
- Carb boost: Add baby potatoes, rice, or crusty sourdough if you’ve had a big training day.
❄️ Storage & Leftovers
- Salmon is best eaten fresh, but if you’ve cooked extra, store in an airtight container in the fridge for up to 1 day.
- Eat cold flaked salmon tossed through a salad for lunch the next day.
- The yogurt sauce keeps in the fridge for 2–3 days, so you can make a bigger batch for other meals.
⚡ Nutrition Per Serve (approx.)
- Calories: ~390
- Protein: 33g
- Fat: 23g (mostly healthy omega-3s)
- Carbs: 8g
- Fibre: 3g
💡 Plan4One Tip
This recipe is a winner if you’re new to solo cooking. Buying a single salmon fillet from the supermarket seafood counter or frozen pack means no waste, and asparagus is sold in perfect-for-one bunches during spring.
🌟 Your Turn
What’s your go-to spring dinner? Would you keep this salmon dish simple, or jazz it up with a side of potatoes and a glass of white? Drop a comment below, share this recipe with a friend who’s stuck in a dinner rut, and don’t forget to subscribe for more healthy solo recipes all season long.
